Barbell Bench Squat

Setup

1. 01Place a flat bench behind you, centered under your hips.
2. 02Rest the barbell across the upper traps.
3. 03Stand with feet shoulder width, toes slightly out.
4. 04Brace the core and lift the chest.

Execution

1. 01Sit the hips back and down toward the bench.
2. 02Touch the bench lightly without relaxing onto it.
3. 03Drive through the whole foot to stand back up.
4. 04Reset the brace and repeat.

Checkpoints

• -The touch is a light tap, not a full sit.
• -Shins stay close to vertical as the hips reach back.
• -The spine stays neutral from setup to lockout.
• -Knees track over the toes on every rep.

Common mistakes

• -Plopping down and bouncing off the bench.
• -Rocking the torso forward to stand up.
• -Losing tightness while paused on the bench.
• -Using a bench too low or high for your build.